ARFC 8.31.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Back Squat (5×5)

Metcon

Metcon (AMRAP – Reps)

4 Rounds for MAX Reps

Min 1: Squat Clean (95/65)

Min 2: GHD Sit-Ups

Min 3: Box Jumps (24/20)

Min 4: REST

ARFC 8.30.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (No Measure)

15 EMOM

Min 1 – KB Lunge 44/26

Min 2 – Ab Mat Sit-ups

Min 3 – KBS

Min 4 – Supermans

Min 5 – KB SDHP

ROMWOD

“It’s All In The Wrist” and then “Bright Shiny Days”

27 Minutes Combined

ARFC 8.29.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

DU practice

Metcon

Metcon (Time)

2 Rounds

50 DU

50 HSPU

50 Cal Row

50 Goblet Squat 53/35
*25 min CAP

Cool Down

ARFC 8.28.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon (Weight)

10 EMOM

Power Clean + Hang Power Clean + Hang Squat Clean

STRENGTH/SKILL

Metcon

Metcon (Time)

4 Rounds

8 Hang Power Cleans (105/75)

8 Burpee Box Jump Over

6 Cal Bike

Rest 4 min
The work is meant to be a sprint due to the extended rest. Your final time include the rest periods.

*30min cap

Happy Birthday Theodore! 08.27.2010

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Bench Press

Build to a heavy set of 4

Metcon

Metcon (AMRAP – Rounds)

20 AMRAP

1 Round of Cindy (5 pull-ups/10 push-ups/15 air squats)

1 Clean & Jerk (135/95)

1 Round of Cindy

2 C&J

1 Round of Cindy

3 C&J

Etc…
*Score is last set of Clean & Jerks achieved

Cool Down




#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (Time)

For Time with a PARTNER:

800m Run(relay style 100m/100m)

20 Clean & Jerk 2 Pull-up

18 Clean & Jerk 4 Pull-ups

16 Clean & Jerk 6 Pull-ups

14 Clean & Jerk 8 Pull-ups



2 Clean & Jerk 20 Pull-ups

etc.

800m Row (relay style)
115/75

Divide reps however in the middle

AR Fit 8.24.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Snatch Complex

EMOM x 10 Minutes

1 High Hang Power Snatch + 1 Above the knee power snatch + 1 OH Squat

Metcon

Metcon (No Measure)

E3MOM x 15 Minutes

10 Power Snatch (95/65)

10 OH Squat

200m Run

Cool Down

Flush and ROMWOD

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Flush Day

at 70% effort

20 EMOM (45 sec on/15 sec off)

Min 1 – Slam Balls

Min 2 – Push Press (75/55)

Min 3 – Row/Bike/Ski Erg

Min 4 – Turkish Get-Up

Min 5 – REST

ROMWOD

“Endeavor”


Don’t forget to bring a mat or towel!

Baby Cub

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

3 Sets, For Quality

1:00 Wall Sit

-30 second Rest-

1:00 Plank Hold

-30 second Rest-

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 Minutes (For Quality)

15/12 Cal Bike

1 Length of turf Bear Crawl

100 Single Unders

20 second Hanging L-Sit Hold (bar or rings)

Cool Down

Don’t forget to bring a mat or towel tomorrow for ROMWOD

AR Fit 8.16.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Front Squat (5×4 *2 second pause at bottom)

Rest 90 seconds between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 Minutes

200m Row

5( L arm)/(5 R arm) Single Arm KB Thrusters (53/35)

200m Row

10 Box Jumps (24/20)

Cool Down